TXT PROGRAMMING
06/6/22-06/11/22 STRENGTH WEEK: #10 MONDAY 0-20 min Isolated Mobility,& Dowel stretch, warm up drills, Movement Patterning/Technique, Warm Up: 3 rounds 6/6 KB Plank Pull through 6/6 Single leg v-ups 6 pushup 20 jump rope 20-30 min Vertical Pull Strength - 10 Min EMOM (EVERY MINUTE ON THE MINUTE) At the beginning of each minute do 8 Pull Ups, then rest the remainder of the minute. 30-45 min WOD: 1st Round 1 Minute At Each Station 2nd round, 40 Seconds At Each Station 3rd round 30 Seconds At Each Station 4th round 20 Seconds At Each Station One Arm TRXPower Pull Right One Arm TRX Power Pull Left KB CHEST PRESS R (with hip bridge) KB CHEST PRESS L Goblet Squats (DBL KB If Advanced) V-sit hold with slow controlled leg lift TUESDAY 0-15 min Isolated Mobility & Dowel stretches dynamic warmup , Movement Patterning/Technique Warm Up: 3 rounds 1/1 Around the world lunges (front, side, back = 1 rep) 5/5 Bulgarian Split Squats 5/5 single arm Kettlebell Swings 30 butt kickers 15-25 min Lunges - 10 Min work on partner walking lunges. Have partner A lunge across the room and back followed by rest while partner B Lunges. RTR to work up to a challenging weight and stay on it til time is up. BEGINNER - Bodyweight or Goblet Lunges INTERMEDIATE - Double Kettlebell Racked Or Suitcase Lunges EXPERT - One Or Two Arm Overhead Lunges 25-45 min WOD One Time Through FAST! Start at the top and work to the bottom. [20 MIN CUT OFF} Start with 1 MIN Bar hang as a group (CHIN OVER BAR for an extra challenge) 50M DBL KB Farmer carry 30 OA High Pull (R) (modify to OA Swing) 30 OA High Pull (L) 30/30 Jump Lunges (Modify to TRX Jump Lunge or Rev. Lunge) 300 Jump Rope or 100 DBL UNDERS (DBL Under long video DBL UNDER short video ) WEDNESDAY 0-20 min Isolated Mobility and dowel mobility, dynamic warm up drill, Movement Patterning/Technique, Warm Up: 3 Rounds 10 Push up to pike (you choose difficulty level) 10 high Knees 10 Plank w/ rotation 3/3 1 Burpee-lateral high knee shuffle- 1 Burpee 20-30 min Press Strength Run The Rack On The Press For 3 Reps KB STRICT PRESS TIPS Work up to a challenging 3 rep strict press weight. When you reach your most challenging weight (with no push press) do 5 sets of 3 reps. 30-45 min WOD 15 MIN CUTOFF BUY IN: 5R/5L KB WINDMILL 3 ROUNDS 12 CAL ROW 10 SNATCH R 10 SNATCH L 10 BOX JUMP (Beginner tips) 10 BALL SLAM BUY OUT: 250m RUN THURSDAY 0-20 min Isolated Mobility & dowel stretch, dynamic core breathing warm up drill, Warm Up: 5 min AMRAP 3R/3L KB WINDMILL with a yoga block balancing 5 KB Swing to High pull 3/3 Windshield wipers 10 deadbugs with med ball 20-30 min CORE Form 2 lines behind the pullup bars and have them perform a set close to failure of one of the following variations of the hanging leg raise. You should be able to get 3-5 sets in. (Progress to the next exercise when they can do 3 or more sets of 10 reps) BEGINNER - Hanging Knee Raises INTERMEDIATE - Hanging Knees To Elbows ADVANCED - Hanging Toes To Bar EXPERT - Strict Toes To Bar (SLOW) 30-45 min WOD:20 Seconds On 10 Seconds Off For 8 Rounds Of Each Exercise (NOTE: Finish all 8 rounds of the exercise before moving on to the next) Scale As Necessary: Pull Ups or TRX Pull ups Hollow Body Rock Hanging or Lying Leg Raises Burpee Box Over (you can step over the box or remove burpee and do box overs) FRIDAY 0-20 min Isolated Mobility & dowel stretch, dynamic warm up drill, Movement Patterning/Technique, Warm Up: 2 rounds 30/10 Seated Hip Rolls with arms over head Hip Circles cat cow(On all fours press back to childs/cat pose then circle forward to neutral cows pose.) Gentle lateral lunges Scorpions Iron Cross 20-30 min Lower Pull Strength - SUMO DEADLIFT Run The Rack For 10 Minutes Perform 3 Reps Each. 5 sets of 3 reps at top weight. 30-45 min WOD Get As Far Through The List As Possible In 15 Minutes: 100 Jump ropes 20 TRX Rows 90 Jump ropes 20 KB Swings 80 Jump ropes 10/10 Jump Lunges 70 Jump ropes 20 One Leg Deadlifts (10 R/10 L) 60 Jump ropes 20 TRX Jump Squats 50 Jump ropes 20 Bottoms Up Presses (10 R/10 L) 40 Jump ropes 20 Wall Balls 30 Jump ropes 20/20 Mountain Climbers 20 Jump ropes 20 Push Ups (focus on holding that perfect plank) 10 Jump ropes SATURDAY 0-20 Isolated Mobility & dowel stretch, dynamic warm up drill, Movement Patterning/Technique, warm up games Warm Up: 6 min AMRAP 5/5 TRX One Arm Row 10 Banded tricep ext 10 Superman 10 Plank Jack w/ Mountain Climber 20-30 Horizontal Pull Strength - Work For 10 Minutes RTR 3/3 reps Lawn Mower Row. 5 sets of 3 reps on each arm at top weight. 30-45 WOD 3 X 4 Minute AMRAP Of: Try to take no rest til the 1 min rest. CIRCUIT #1 (4 Minutes) Sprint 1 Lap First Then Do As Many Rounds Of The Following: 5 Swing + Clean R 5 Swing + Clean L 5 TRX T ***REST 1 MINUTE*** CIRCUIT #2 (4 Minutes) Sprint 1 Lap First Then Do As Many Rounds Of The Following: 10 sumo deadlift high pull 5/5 KB Russian Twist ***REST 1 MINUTE*** CIRCUIT #3 (4 Minutes) Sprint 1 Lap First Then Do As Many Rounds Of The Following: Max Amount Of Burpees
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